Sunday 21/9/14

Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and

Sunday 14/9/14

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

Sunday 7/9/14

Yoga is on at 10:00am! Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on

Thursday 4/9/14 – Competition

Active Recovery Day A. Three sets of: Swim 50 Meters Rest 30 seconds Two sets of: Swim 100 Meters Rest 60 seconds One set of: Swim 200 Meters Rest 2 minutes Two sets of: Swim 100 Meters Rest 60 seconds Three sets of: Swim 50 Meters Rest 30

Sunday 31/8/14

Yoga is on at 10:00am! Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on

Thursday 28/8/14 – Competition

Active Recovery Day A. Eight sets for times of: Swim 100 meters Rest 60 seconds B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body

Sunday 24/8/14

Yoga is on at 10:00am! Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on

Thursday 21/8/14 – Competition

Active Recovery Day A. Ten sets of: Swim 25 meters @ 50-60% effort Swim 75 meters @ 75-85% effort Rest 60 seconds B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with

Sunday 17/8/14

Yoga is on at 10:00am! Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on